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CBT and Anxiety

Updated: Aug 28, 2020

This blog focuses on the principles of cognitive behavioural therapy (CBT). CBT offers skills and practical strategies that can help you think and feel better.

The key idea of Cognitive Behaviour Therapy (CBT) is that your thoughts, feelings, and behaviours are not separate. They are linked, and each influences the other. By changing how we act and think, we can have a positive effect on how we feel.

How effective is CBT?

CBT is one of the most widely used treatments for anxiety. Research proves CBT to be highly effective for conditions such as anxiety, depression, panic disorder, agoraphobia and other phobias.

It can be as effective as antidepressants for mild to moderate anxiety.

CBT recognises you as an expert of your own experiences. It empowers to make changes. It works best when you put the skills you learn into practice in your daily life.

What if my symptoms return?

There is always a risk that previously experienced symptoms may return. If they do, your CBT skills can help you handle your symptoms. That's why it is recommended that you practice your CBT skills even after you are feeling better. The more you practice, the better prepared you will be for future challenges.

What impact would CBT have on my life?

Anxiety, depression and other difficulties that negatively impact your wellbeing can have an effect on your ability to work and enjoy life. CBT gives you practical strategies that can help you stop undesirable symptoms and regain control. CBT does not have any side effects. The time and effort you put into your CBT skills can empower you to help yourself.

CHANGE VIEW: 10 Key Facts About CBT

· Change: your thoughts and actions · Homework: practicing skills · Action: make realistic change · Need: identify your main problem · Goals: move towards achievement of them · Evidence: CBT works and is successful

· View: events from another realistic angle · I can do it: self-help approach ·Experience: test out your beliefs · Write it down: to remember progress

The Thoughts Feelings Behaviours (or TFB) Cycle

When we feel a certain way, we have physical sensations, behaviours, and thoughts, connected with that feeling. All of these may seems to happen at once, or within moments of each other.

The TFB Cycle is a helpful way to make sense of what is going on. It is also useful in identifying things you can change to improve how you feel.

There is usually no clear starting point in these cycles. They happen automatically and quickly. But by tuning in to your TFB cycles, you can become aware of you patterns. This is the first step in learning to manage the way you are feeling.

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